You already know that proper recovery after exercise is vital when it comes to making progress at the gym, whether you’re trying to lose weight, pack on muscle, or improve conditioning.

The typical recovery advice goes something like this – get plenty of rest, hydrate before and after exercise, and don’t overtrain.

That’s great advice, and you should definitely keep those tips in mind. 

But what about going above and beyond to promote faster recovery? What can you do to get back to the gym sooner and keep working towards your goals?

Let’s take a look at four proven recovery tips that will help you remain consistent with your workouts long term. 

The right post-workout nutrition

The right post-workout nutrition

The importance of the right post-workout nutrition cannot be overstated when it comes to recovery.

When you exercise, especially if you’re lifting weights, you’re essentially stressing your muscle tissues, which triggers the recovery process. 

The right nutrition aids that recovery process and promotes muscle growth.

For a perfect post-workout snack, try a smoothie with Naked Nutrition’s grass-fed whey protein

Each serving comes with 25 grams of protein and they get their whey only from small dairy farms in California.

Get a massage

Get a massage

There’s almost nothing that feels better than a massage when your muscles are tight after a week of hard work at the office and the gym.

But a massage isn’t just a treat, it’s also extremely helpful for the recovery process.

A massage will improve circulation, ease up scar tissue, and help with muscle discomfort. And ultimately it will help you get back to the gym pain-free. 

Eat cherries

Eat cherries

According to Michigan State University researchers, tart cherries can be super effective when it comes to reducing inflammation and muscle pain

It all comes to the powerful antioxidants in cherries, especially anthocyanins. 

Anthocyanins in cherries can minimize muscle swelling and reduce damage from exercise to support recovery.

Grab a handful of cherries when you get home from the gym, and enjoy them along with your protein smoothie.

Sit in the sauna

Sit in the sauna

Finally, if you have access to a sauna, be sure to take advantage of it. There are numerous health benefits of using a sauna, like stress relief, improved cardiovascular function, and more.

Just like a massage, sauna also improves circulation, which supports better recovery after exercise. 

Aim to spend 15-20 minutes in the sauna after your workouts. Be sure to hydrate adequately before and after sauna use.

If you have any health conditions, check with your doctor first to make sure saunas are safe for you.

Final thoughts

Optimal recovery is vital to building muscle, improving your athletic performance, or progressing towards any other fitness goals you may have.

Along with getting enough sleep, drinking enough water, and not overtraining, there are things you can do to support the recovery process further.

Try some of the tips mentioned in this article to speed up your recovery process, so you can get back in the gym, hit the trails, or continue playing the sports that you love.